Per 100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/phool-gobi

phool gobi

CARBS

PROTEINS

FATS

0.1g

Phool gobi, or cauliflower, is a low-carbohydrate vegetable suitable for a diabetes management diet.

Quantity: 100g

Glycemic Index: 15

Glycemic Load: 1

Fiber: 2g

Key Nutrients: Vitamin C, Vitamin K, Folate

Health Impact: Low carb content and minimal insulin response make it excellent for blood sugar control.

💉 Suggested Bolus

Typically does not require insulin adjustment due to low glycemic load.

🍽️ Best Paired With (Veg)

Paneer – High in protein and fat, helps in slowing down glucose absorption.
Tofu – Low in carbs and high in protein, supports blood sugar regulation.
Avocado – Rich in healthy fats and fiber, aids in maintaining satiety and stable blood glucose levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein that helps moderate blood sugar rises.
Fish – Rich in omega-3 fatty acids and protein, beneficial for heart health and glycemic control.
Eggs – Versatile, high in protein and fats, minimal impact on blood sugar.

🥄 Smart Substitutes

Broccoli – Similar in texture, but with slightly higher fiber content which can help in better glucose management.
Brussels sprouts – Offers a similar crunch with a small glycemic impact, and rich in antioxidants.
Kale – Lower in carbohydrates and higher in nutritional value, beneficial for overall health and blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: No significant change expected due to low glycemic index.
30–60 min: Minimal impact on blood sugar levels, maintaining stability.
2–3 hr: Stable blood sugar levels due to low carbohydrate content and high fiber.

“Many in the low-carb diabetes community find that incorporating cruciferous vegetables like phool gobi into meals helps in moderating blood sugar levels effectively, especially when combined with sources of healthy fats and proteins.”
— BCDF community member

🧠 Lowering Impact Tip

Consume raw or lightly steamed to preserve fiber content.

🤔 FAQs about phool gobi

Is phool gobi good for a diabetes-friendly diet?

Yes, phool gobi (cauliflower) is excellent for diabetes management due to its low carbohydrate content and high fiber, which help in controlling blood sugar levels.

Can I eat phool gobi raw?

Yes, eating it raw preserves all its nutrients and fiber, which are beneficial for blood sugar control.

How can I incorporate phool gobi in my diet?

It can be steamed, roasted, or used in stir-fries. It's also great as a low-carb substitute for grains like rice or as a pizza crust.

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